The core is the power center of the body: abs, pelvis and lower back. Working those muscles is good for strength, balance, endurance and the overall vigor to bring high energy to every activity. Using a fitness ball for core exercises adds a level of intensity to the workout. When on the ball, the body is constantly making minute adjustments to stay in balance. It's like getting two workouts in the time it takes to do one.
Abdominal Crunch
The classic abdominal crunch is a whole different exercise when you are balancing on a fitness ball. First, be sure you are working on the right-size ball. You should be able to sit on it with your knees at a comfortable 90-degree angle. To do the crunches, sit solidly on the ball, feet flat on the floor about hip width apart. Feel a line pulling straight up from the bottom of the spine to the top of the head. Cross the arms over the chest, resting the palms on the shoulders. Pull in the abdominal muscles. Feel them tighten as much as possible. Then, lean back with your back straight until the abs won't let you go any farther. You will know the exact moment this happens. Hold that position while you inhale and exhale deeply and slowly three times. Sit up and repeat.
Hand-Foot Pass
Lie on a mat, legs extended, holding the fitness ball in your hands. Bring the arms back over your head. Hinge up, bringing arms and legs together in a "V" up, passing the ball from your hands to between the ankles. Lower the shoulders, head, arms and legs to the floor with control. Repeat the hinge, switching the ball from feet to hands. Continue passing the fitness ball from hands to feet and back again. Each complete pass back and forth counts as one repetition.
Plank Plus
Position yourself on top of the ball so your abdomen rests on the ball and your feet touch the floor behind the ball. Rest hands on the floor and use them to walk yourself forward as the ball rolls down to the upper thighs. Now, the arms are straight, the palms are flat on the ground, the legs are suspended and the torso is a straight plank. Keep the hands under the shoulders and the abs contracted as you hold the position. Breathe slowly as you balance, focusing on the center of the body as the point of stillness. When you begin to wobble, walk the hands back so the ball rolls up to the abdomen. Repeat the exercise. Increase the level of difficulty by performing the exercise up to the point at which the ball is under the thighs. Push the weight of the body forward, leaning into the arms so the shoulders move in front of the hands and the ball rolls to just under the shins. Keeping the torso straight and the abs contracted, take three deep breaths. Return to the beginning of the exercise and repeat.
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